The Red Arrow Health & Wellness Podcast

It's been said that 90% of marriage is shouting "What???" from the other room. Is that really the case? This week our cohosts and old married couple Marco and Jessica do a follow-up to episode 30's bourbon and hard seltzer tastings and episode 37's rye whiskey and hard seltzer tastings. This time it's a flight of resposado tequilas followed by a flight of new, beachy hard seltzers. And in between sips, our hosts discuss marriage from the engagement period through today. They reminisce about the old days, craziness of their wedding day, melding as a couple, life with kids, changes, the best marriage advice they've received, and their top tip/life hack for making marriage work. Sit back, listen in, and enjoy.

Spring is almost here! This week our co-hosts share their top 10 tips for getting active, getting moving, and getting OUTSIDE. Whether you have been training indoors all winter or semi-hibernating, this episode will help you hit the thawing ground running. Also discussed this week are a big weekend in hockey, cocktails, the most recent set of Red Arrow Challenge (RAC) champions, and Jessica's adventures with Sailor Jerry.

Coaching, mentoring, and leading groups of children brings with it a special set of challenges, and when your kid (or kids) are added to the mix... well, those challenges multiple. In this episode co-hosts Jessica and Marco sit down with a low-carb bourbon old fashioned and a low-carb dirty vodka martini to discuss the ups and downs of coaching your own kids. What are the advantages, disadvantages, and pitfalls for both you and your kid? What have been their experiences with their kids? How do they handle these challenges? Oh, and if that was not enough, Kid-1, Kid-2, and Kid-3 pop in to give their two cents on working with Troop Leader Mom and Coach Dad. Be sure to stick around for Jess and Marco's top 3 takeaways for coaching your own kid, as well as shoutouts to the most recent set of champions in the Red Arrow Challenge (RAC).

"Y'all do triathlons?!?! On purpose??? But.... WHY??" After a very long week, tired co-hosts Marco & Jessica sit down with a low carb rum punch and an Alabama style whiskey to answer the most popular question they receive about one of their favorite hobbies to do together as a couple --- as well as laying out the reasons why others should join in too. They go through the popular types of multi-sport racing, common misconceptions, high lights (and low-lights) of their experiences, the type of gear they had when they started plus what they use now, and their big takeaways for the listeners. Of course it wouldn't be a Marco & Jessica style chat without a few tangents, and a few topics that popped up in this episode were falls & collisions, kayaking in Lake Michigan, phones, cooking & margarita experiments, coaching, the Tomasi Suite, phones, and living in the "nut house." They also spend a little time discussing Alabama style whiskey, as well as giving a shoutout to the latest set of Red Arrow Challenge (RAC) champions.

If you are planning to hit the road, whether for business, a family vacation, a sporting event, or some other excursion, this is the perfect episode for you. Co-hosts Marco & Jessica share their Top 10 tips for successful travels. Along the way they share a few anecdotes from their own travels -- both good and not so good. Listen in to hear about their adventures with blizzards, hurricanes, tornados, and the OPP.

It's our 50th episode! And Mardi Gras is upon us! Listen in as co-hosts Marco & Jessica give the skinny on their weightloss journeys. The ups, the downs, perceptions and reactions from people they interacted with in their professional and personal lives, the physical and mental challenges they faced at the peak, the tipping point for change, how they went about implementing that change, and reactions to the change. Along the way they chew the fat over a variety of topics, including Jessica's first trip to Mardi Gras, Fat Tuesday traditions and favorites, a low carb beignet recipe, hurricanes, Jessica's ideal pimp cup, the latest set of Red Arrow Challenge (RAC) champions, and more!

Whether you are lounging by the pool on a hot summer day or brightening the mood on a frigid, snowy Valentine's Day stay-cation, tiki cocktails hit the spot. In this episode co-hosts Marco & Jessica share recipes for 16 low-carb (keto-friendly, atkins-friendly, etc) tiki cocktails. Our dynamic duo sampled a few of the recipes while recording, too, making for an entertaining discussion that touches on Jessica's reaction to her second COVID-19 vaccination dose, ice hockey, Marco's favorite restaurant as a Michigan Tech student, adventures in Florida, buckets, shotsapotamus, Western Michigan University dorms, that first trip to the Mite Cup, parent life, vintage drinkware, and more! And of course they give kudos to the latest set of Red Arrow Challenge (RAC) champions. 

Being active -- moving your body -- is so important to overall health and wellness. Not just physical health, but also your mental health. But achieving this on a regular basis during the winter is tough, even in years when we aren't in the middle of a global pandemic. Marco & Jessica tackle these constraints with their 10 winter workout tips, perfect for anyone on a budget or looking to train/maintain without spending extra cash. And before diving into their main feature for this episode they discuss the family's Super Bowl LV predictions, ice hockey, coaching, a new hard seltzer, a low carb take on a tequila sunrise, and the Red Arrow Challenge (RAC) champions.

Kid-1 is back! This time she joins Marco & Jessica as they take the show on the road... well, sort of. They relocate from their regular recording space to the kitchen as they cook a low-carb brunch. And what is brunch without fun conversation? For our trio the topics span books (more specifically children's picture books), ice hockey, life as a behavior analyst, and more. Before they wrap up, our hosts give kudos to the most recent set of Red Arrow Challenge (RAC) champions. 

In the mood for low-carb coffee cocktails? Then this is the episode for you. Marco and Jessica share recipes for 10 skinny cocktails with a little caffeine kick. And if that isn't enough for a single episode, they also discuss Jessica's trip to receive her first dose of the COVID vaccine, a pint-sized Italian guilt trip, and a big very coaching decision. Our co-hosts cap off the episode by giving props to the latest set of Red Arrow Challenge (RAC) champions.

Behavior-based coaching, performance management, self management, applied behavior analysis... behavior behavior behavior. But why so much focus on behavior across the episodes of this podcast? What's the attraction? Why does it matter? What's the advantage? Co-hosts Marco & Jessica return from their one-week break to kick off 2021 discussing all these questions (and more) about behavior, especially in regards to athletic training, personal fitness, and family life. Along the way they also touch on hockey and "the smell," Christmas vacation with the kids, chemistry, downloads, low carb French 75s, and their personal 2021 fitness progress. Before calling it an episode, they give a shoutout to the Red Arrow Challenge (RAC) champions for the week of December 21-27 and the week of December 28-January 4.

As 2020 finally draws to a close, with the hopes and promises of a new year on the horizon, Marco and Jessica spend the bulk of this episode discussing resolutions. Included are top reasons why they fail to take hold, common pitfalls, and our hosts' top tips for increasing your odds of being successful. In this episode they also touch on surviving the holidays, the first significant snowfall of the year, and breaking out the snowshoes. Before they go, Marco and Jess give a shout out to the latest round of Red Arrow Challenge (RAC) champions.

Having everyone at home all day, everyday isn't exactly a novel problem at this point in 2020. However with the kids out on the winter/holiday break from school, they suddenly have a lot less on their plate. Meanwhile, mom and dad still have plenty to do. Is it possible to keep the kids entertained without just letting them veg out with video game, movies, and various electronic devices. Is there any way to keep them from turning the house into a disaster zone in the final few days before Christmas? Is there a way to do something novel after already spending so much time at home this year. The simple answer: YES. This week Marco and Jess discuss their approach for achieving all this (and more) with their family over the next few weeks. In addition, they discuss the assistant coach glass, a list of Batman inspired cocktails, and progress in the recent reboots of their workout routines. And, before calling an episode, they give a shoutout to the most recent champions of the Red Arrow Challenge (RAC).

Traditions are all about making memories. Complicated or simple, it matter not, as long as its something that serves as a reminder of good times and the people you were with. After 20+ years as a couple, Marco and Jess have their fair share of holiday traditions. Some are carryovers from their childhoods, some are a merger from their respective families, and others are new. Sit back, enjoy a festive beverage, and listen in as they discuss how they handle the holidays in their house. And, before the call it a night, our hosts give kudos to the latest round of Red Arrow Challenge (RAC) champions.

Did you put together a fitness, dieting, training, or some other self-management program? And did it start to slide or even go completely off the rails? It happens. In this episode Marco and Jess discuss their personal experiences, as well as their top tips for addressing it. Along the way they hit on a few other topics, such as whether 'Die Hard' is a Christmas movie, treadmill streaming selections, and the story behind the running gag in the family of "lick it." And before calling it an episode, our hosts give kudos to the most recent Red Arrow Challenge (RAC) champions.